Wrist conditioning

This is the same drill as on the day 1:

3 rounds for quality:
- 10 Palm push-ups
- 10 Radial Ulnar Push-ups
- 10 Wrist extensor push-ups

See the techniques for the advanced and scaled versions from the video below. There should not be any pain!

WOD

9 min amrap
5 power snatch 50/35 kg
5 overhead squat 50/35 kg
5/5 barbell lunges 50/35 kg

Aina kun irroitat tangosta otteen - > 2 bar over burpeeta

Note: lunges tehdään paikoillaan ja takaräkissä

Practice 3 position snatch:

High hang snatch + Hang snatch + Snatch

3 Rounds
Every 4th minute, new round of

Bear Complex (7 Rounds)

21-15-9

Burpee box Jump
TTB

Scale if needed.

Rest 5min

3 Rounds:
10 DB / KB snatch (30/20)
20 Box Jump
30 Wallballs (20/14)

Power Clean + Push Jerk:
Work 10-15kg above desired metcon weight in 5 sets performing sets of 2.

• Reset on each rep.
• Rest 90s-2:00 between doubles.

200 DU for time

For fun: 100 x front squat @ bodyweight

'The Potting Machine' commemorates Ville T achieving 500 workouts at CrossFit Central Helsinki.

Find heavy single in 20min. (Not max!)